Wednesday, November 18th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Weighted Side Bend x 10 (on each side)

Sumo Deadlift with KB x 20

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Practice: Hex Bar Deadlift

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Strength: Hex Bar Deadlift 6x3

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WOD: “Gwen”

15-12-9 Reps for Load

  • Clean-and-Jerks (unbroken)

  • Rest as needed between sets

Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

Joe Kusnitz